120504

Please let us know if any of you are competing in Regionals this weekend. I will personally be coaching Natalie McLain in the Southwest, as well as Courtney Butowicz and Corey Perry in the Mid-Atlantic. I will also be coaching the original TEAM MEATHEAD a.k.a. Outlaw CrossFit. If you’ll be at the Mid-Atlantic, I’ll be around to help any Outlaws (unless you’re a team—sorry). I also know we have something like 90% of the Asia region following, and I want to give a big WIN EVERYTHING to the CrossFit Asia team. They took FIVE total points in the open, I’m gonna need a SIX this weekend.

I hinted at it last night, but tonight I wanted to officially share the link to purchase your Talayna Fortunato Games Fundraiser t-shirts. The queen of the dirty-south Outlaws will be cutting her work hours back in order to train (because yes, we’re trying to win the whole fucking thing), and needs a little help from all the Outlaws worldwide (especially if you’re a Talayna fan). Here’s the shirts…

And here’s a little video that will probably make you a fan of T, even if you weren’t before (this is one of my all-time favorites).

WOD 120504:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Creepy requests are a form of flattery in my country. Thanks for taking it in stride, pre-worn shirts will not be needed. My 7yr old daughter tried a burpee back handspring immediately after watching your video. Positive, healthy role model, keep it up.

I thought you were joking at first but it appears that’s not the case. Is it too much to hope for that Reebok replaces the current on-air “talent” with pervy Japanese announcers whose commentary has to be dubbed into English?

Total shit show today. Slow, plodding and powerless from the first snatch attempt. I think I’m paying the price for having to fuck with the daily order of the workouts (Tuesday’s on Thurdsday / Saturday’s on Sunday) and for being old — quads and posterior didn’t recover at all from yesterday. Anyway, enough bitching…

MFS = 5/8/9 — Rest day tomorrow very much needed. If it doesn’t set me straight, will probably sit on the sidelines until next Wed. Fingers crossed that my 2 year old agrees and decides to sleep past 4:15.

No snark necessary. They simply don’t know what the fuck they’re talking about.

Meet Konstantin Konstantinovs, perhaps the greatest deadlifter of all time. Holds the record of 939# deadlift without a belt. Check how his back looks:

Anyone gonna tell the best in the world he isn’t doing it right?

Simply put: when it comes to the deadlift, most people don’t know what the fuck they’re talking about. The concept of your back needing to be completely straight just isn’t correct, but idiots (like who one who made the video) bought into whatever bullshit their unqualified coaches taught them over the years.

You’re also loading your toes. Keep the weight in your heels until you get fully extended. I (used to?) do the same thing. Warm up with some snatch high pulls with the focus on keeping the weight in your heels the entire time.

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.

4×2 @135lbs (no misses all t&g)

2) 50 Double-Unders – rest 20 sec.

3) 1 Snatch @ 90% – rest 20 sec.

155, 1st attempt

4) 50 Double-Unders – rest 20 sec.

5) 1 Snatch @ 95%

175, 2nd attempt

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

For those who use wrist wraps while snatching is there anything to be concerned about if you lose the bar behind you? I’ve seen Klokov and others use wrist wraps in training and just wanted to know before I attempt it and end up ripping my fucking arm out of socket..

Conditioning (worst part of the morning)
1) 2:40
2) 2:40
3) 2:44
4) 3:05
5) 2:35
Total 21:44 with rest
– Forced myself to stay UB on Hang Squat Cleans, but that destroyed my ability to go right into Jerks… I was so pissed when I finally finished, I wanted/still want to break something

conditioning- 18:40. Could have done this faster had it not been a 100 fucking degrees outside and in the gym. first round was 1:30 and it just got worse every round. I actually chalked up one time and by the time I got to the bar it was just a handful of clay, and no round was unbroken because I’m weak as fuck.

Conditioning (pain threshold)
1. 1:36
2. 2:22
3. 2:03
4. Ran 200. 5 squat hang cleans rested 30 secs did 5 again so I just ended my round there an went to the next one. The first time I dropped the bar cause it slipped out of my hook grip and after the second 5 It hurt so much and in my head I wanted to quit so I went for another rep and got half way up and dropped it. I basiclly phyced myself out.
5. 2:37

1a) 135,145,155,165 – First time doing these. Tough! And still being cautious with front squats due to recent back injury from them.
1b) 15,20,25,30 – first 3 sets unbroken w/slight kip, last set 2 & 1

Conditioning –
Did only 3 rounds, first two rounds @ 135, third @115 to stay unbroken.

1) 4x2x75% 150 rest :30
50 DU Broken at 37 just missed
1×170
50 DU broken 3 times kept missing for some reason
1x 190- oops can”t add should have been 180 missed
1x 180 psn so I did it again as a sqaut snatch

Strength
1a) FS 185
b) with 20.5# chain

Conditioning
run 260 m tried to estimate then checked map my run
3:16,3:30,3:45

I couldn’t get any of the Gymnastics or strength in because I spent the weekend out of town watching the Mid-Atlantic Regionals. Which kicked ass!!! I did manage to get in the Conditioning in at the hotel gym. I ran the 200m on a treadmill and used 2 45# dumbbells for the hang squat cleans and push jerks. I forgot that they were supposed to be hang squat cleans on the first round.
2:09, 2:22, 3:02, 2:51, 2:42.